Workout of the Day

3/7/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Happy Birthday Donna!! Warm-up 100 DU’s 25 Pushups 25 Situps 25 Air Squats 10 Jumping Lunges Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 5 Push Press (115#/85#) 5 KB Swings (53#/35#) 5… Read more »

3/6/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up As a Class 1 Minute Easy Row Active Spidermans Lateral Squats 45 Seconds Moderate Row Push-up to Down Dog Slow Air Squats 30 Seconds Faster Row Slow Burpees Dumbbell Goblet Squats (Light… Read more »

2/5/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Optional Active Recovery 5 Sets (30 Minute Effort): 4 Minute Bike 1 Minute Side Plank (Each Side)

3/4/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Beast Builder- Deadlift+Push Jerks (6 Rounds for weight) On the 1:30 x 6 Sets: Set 1: 11 Deadlifts + 11 Push Jerks Set 2: 11 Deadlifts + 9 Push Jerks Set 3:… Read more »

3/03/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own: 4 Sets For Quality: 12 PVC Pass Throughs 9 Calorie Bike 6 Walkouts 3 Strict Pull-ups As a Clas Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow… Read more »

3/02/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Back Squat (9-7-5-3-1-1-1-1-1-1-1) The percentages here are based of your 5RM Back Squat Sets 1-4 are completed on the 2:00 Sets 5-11 are completed on the 1:00 Set 1: 9 Reps @… Read more »

2/29/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up ThunderStruck (No Measure) Do a Burpee every time you hear Thunder in song by AC/DC “Thunderstruck” Squat Snatch (15 Minutes to find a Partner 1RM ) Partners work together to find a… Read more »

2/28/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 1 Minute Easy Machine Plate Lateral Squats https://www.youtube.com/watch?v=sCLUPeYkqLs&feature=youtu.be Glute Bridges 1 Minute Easy Machine Plate Counterbalance Squats https://www.youtube.com/watch?v=g6VIE3P2hLE Walkouts Video 1 Minute Easy Machine Wall Squats Video Single Leg Glute Bridges (30… Read more »

2/27/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Optional Active Recovery 30 Minute Bike Every 5 Minutes: 5 Strict Pull-ups 10 Push-ups 15 Kettlebell Swings (53/35)

2/26/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Beast Builders-Thruster (7 Rounds for reps) On the Minute x 7: Thrusters Minute 1: 115/85 Minute 2: 135/95 Minute 3: 155/105 Minute 4: 155/105 Minute 5: 155/105 Minute 6: 135/95 Minute 7:… Read more »